After months of patiently waiting for your little one’s arrival, your baby is finally here! You’re getting plenty of baby snuggles and cuddles, and your baby is getting the hang of feeding and discovering new things every day. You’re starting to find your rhythm. And if you’re like many new parents at this stage, you may be thinking about getting back into shape postpartum and how to lose extra baby weight. The first thing you need to know is that there is no “normal” when it comes to losing weight after having a baby. Standard, non-baby-related weight loss is gradual and can take time. And after giving birth, your body needs extra time to recover, so be patient with yourself. It may take up to a year to return to your pre-pregnancy weight, if that’s your goal.
Congratulations on your new baby! Let’s talk about how eating well can help you feel better and recover faster during this exciting but challenging time. Proper nutrition is essential in helping you recover after childbirth. Whether you’ve had a vaginal delivery or cesarean, your body needs extra nutrients to heal tissues, rebuild your blood supply, and regain strength. The postpartum period is defined as the first six to eight weeks after delivery when your body repairs itself and adjusts hormonally. However, it is important to note that your body and nutrient needs will not return to pre-pregnancy after just eight weeks. Different birth experiences can impact your nutritional needs. Similarly, breastfeeding affects postpartum nutrition needs. As everyone’s postpartum journey is different, this blog serves as an educational resource and provides an example meal plan for inspiration. A registered dietitian can help you create a meal tailored to your postpartum recovery.
The Importance of Post-Pregnancy Nutrition
After childbirth, your body’s needs are higher for specific vitamins and minerals that support tissue repair, blood replenishment, and overall recovery. It’s important to fuel your body during the postpartum period - especially if you’re breastfeeding. A nutritious diet can help you keep your energy up, maintain your milk supply, and even lose weight, if that’s your goal. Routinely eating healthy foods throughout the day will maximize the little energy you probably have as a new mom.
"The problem with the word 'dieting' is that it generally implies you need to restrict or eliminate certain foods in order to lose weight, which isn't the case," explains Dr. Not only is dieting not required for weight loss, diets often reduce the amount of important nutrients, vitamins and minerals you're getting. "These obviously aren't things we want for new moms, especially for those who are breastfeeding," adds Dr. Borchardt.
Key Components of a Post-Pregnancy Diet Plan
1. Dietary Changes
Focus on a diet rich in whole foods like fruits, vegetables, lean proteins/ plant proteins, whole grains, and healthy fats (unsaturated plant oils). These foods are nutritious and can help you feel full longer. Companies that promote cleanses, weight loss shakes, supplements, severe caloric restriction, etc. are not regulated by the FDA and are generally not recommended due to the variable added ingredients. Many products available are aimed to make weight loss seem simple and fast, but are not always healthy nor are they necessary.
Read also: Hysterectomy Diet Guide
- Increase Whole Foods: Focus on a diet rich in whole foods like fruits, vegetables, lean proteins/ plant proteins, whole grains, and healthy fats (unsaturated plant oils). These foods are nutritious and can help you feel full longer.
- Stay Hydrated: In addition to supporting the fluid needs during lactation, staying hydrated can also help with weight loss. Replacing high-calorie drinks like soda, juice, or sweetened coffee with water reduces overall liquid calorie intake. Additionally, drinking water before meals can decrease appetite, potentially leading to reduced calorie intake.
- Moderate Calorie Reduction: It is important to consume enough calories to maintain your milk supply and energy levels. For breastfeeding, an average of 250-500 extra calories needs to be added to your basal metabolic rate when determining a daily caloric goal. The basal metabolic rate is the amount of energy expended per day for basic bodily functions (like your heart beating and digestion). Activity level is also a factor in determining what your daily caloric goal should be. The IRC team could not find a calorie calculator that considered the calories your body burns to make milk that is specific to infant age and milk production…so we made our own! Free apps available for tracking calories include, nutritionix, MyFitnessPal, and Lose It! - With all of these apps, you will be able to customize your specific caloric goals based on your energy from the InfantRisk Calorie Calculator for breastfeeding moms.
- Frequent, Smaller Meals: Eating smaller, balanced meals more frequently throughout the day can help maintain energy levels and prevent overeating.
- Limit Processed Foods and Sugars: Reduce the intake of ultra-processed foods, sugary snacks, and beverages. These are high in added sugars, sodium, and fat, and are less satisfying. They can contribute to weight gain and provide less nutritional value.
- Include Fiber-Rich Foods: Foods that are high in fiber, like fruits, vegetables, legumes (beans), and whole grains, can help you feel full and satisfied. These foods are also good for healthy intestinal flora, and have been shown to improve mental and overall health.
- Incorporate Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These are essential for your health and can be beneficial for weight loss when consumed in moderation.
- Consult a Professional: It's advisable to consult with a healthcare provider or a registered dietitian before starting any weight loss plan, especially while breastfeeding. Many health insurance plans include nutrition consults (sometimes at no cost)! Look at your benefits to see if that is an option for you.
2. Essential Nutrients for Postpartum Recovery
Your postpartum meal plan should emphasize nutrient-dense foods. Focus on eating a variety of nutrients and prioritizing whole foods that contain protein, fiber, and healthy fats. After childbirth, your body’s needs are higher for specific vitamins and minerals that support tissue repair, blood replenishment, and overall recovery.
- Protein: Protein aids in tissue repair and muscle recovery. Aim to include a source of protein at all meals and with some snacks. Foods rich in protein include the following:
- Lean meats like chicken, turkey, and lean cuts of beef
- Fish like salmon, sardines, anchovies, mackerel, cod, and tilapia
- Plant-based proteins such as lentils, beans, tofu, soy curls, soy milk, and tempeh
- Dairy products like cottage cheese, Greek yogurt, milk, and cheese
- Healthy Fats: Provide energy, help you feel full, and support hormone production. Add healthy fats to meals or snacks to help with satiety. Healthy fats include the following foods:
- Avocados
- Nuts
- Seeds like sunflower, pumpkin, chia, hemp, and flax
- Olive oil
- Fatty fish like salmon, sardines, mackerel, and anchovies
- Dairy products like cottage cheese, Greek yogurt, milk, and cheese
Regularly eating omega-3-rich foods like fatty fish (think salmon, sardines, mackerel, and anchovies), chia seeds, flax seeds, hemp seeds, and walnuts may reduce the risk of postpartum depression and support maternal mental health. Additionally, omega-3 fatty acids are passed to the baby through breast milk to support the infant’s brain and vision development.
- Fiber: Postpartum hormones and medications given during delivery slow digestion and contribute to constipation. Prioritizing fiber-rich foods helps get your digestion back on track by adding bulk to stool and making bowel movements easier to pass. Fiber-rich foods include:
- Whole grains like quinoa, barley, bulgar, farro, whole wheat pasta or bread, oats, brown rice
- Fruits, particularly berries, apples, and pears with their skin
- Vegetables like leafy greens, artichoke hearts, bell peppers, carrots, potatoes (sweet and regular), and broccoli, to name a few
Note: increase fiber gradually and stay hydrated to minimize any gastrointestinal discomfort that may accompany rapid increases in fiber intake.
- Iron: Replenishes lost blood and prevents anemia. Adequate iron helps maintain energy and supports overall health.
- Calcium: Estrogen levels fall naturally during the postpartum period. Low estrogen affects calcium absorption, temporarily impacting bone health. Ensuring you consume enough calcium during this period minimizes any adverse effects on bone health.
3. Exercise Considerations
- Considerations: Some women find that exercising immediately after breastfeeding or pumping is more comfortable, as breasts are less full. A supportive bra is essential to be comfortable, especially if your breasts are fuller due to breastfeeding. Bras that are too tight can contribute to mastitis or clogged ducts.
- Start Slowly: If you're new to exercise or resuming postpartum, begin with low-impact activities like walking or gentle yoga when you feel ready. Moderate and intense exercises should never be started until you are cleared by your OBGYN. This typically occurs around 6-12 weeks after delivery, depending on your recovery. Walking 10,000 steps per day has been shown to aid in weight loss. This can be enhanced if 3,500 of those steps are done with moderate intensity. Start with a small goal and gradually increase as your time and energy allow. Along with moderate cardio activities, including strength training can increase muscle mass, which can boost metabolism and aid in weight loss. Aim to work up to 150 minutes of moderate-intensity aerobic activity per week, as recommended by the CDC. Keep in mind that every activity counts! You don't have to spend hours at the gym to make progress. Simply increasing your physical activity will result in greater caloric burn (dance parties in the living room, stroller walks to the park, bike rides, swimming, hiking, etc. Keep it simple and FUN!)
- Include Pelvic Floor Exercises: It is important to strengthen the pelvic floor muscles after pregnancy. If you have incontinence, low back pain, pelvic pain, or bulging/coning in your abdomen, it is advised that you see a pelvic floor physical therapist before starting any exercise program. There are many free exercise plans for postpartum mothers available aimed to help with pelvic floor and diastasis recti after childbirth.
4. Weight Loss Medications and Breastfeeding
Oral weight loss medications are generally not compatible with breastfeeding due to the likelihood that some will enter milk and cause appetite suppression in infants along with other possible side effects depending on the medication. There is a lot of hype right now about injectable GLP1 drugs for weight loss (Wegovy, Ozempic and Mounjaro, etc.) that are gaining attention in the breastfeeding population. The InfantRisk Center is currently studying these medications in breast milk to determine their safety. While we do not believe that these medications will enter the milk, we do have concerns about their use in lactation. These medications work by decreasing appetite and slowing down the digestion process. Patients that use these medications typically experience nausea, vomiting, and diarrhea which could lead to dehydration and decreased milk supply in lactating women. Due to decreased appetite, a caloric deficit is achieved resulting in weight loss. If a mother is exclusively breastfeeding, there is concern that breast milk produced while taking these medications could be less nutrient dense which could negatively impact infant growth. This is problematic in the first year postpartum while breastfeeding. After one year of age, and assuming your baby is getting nutrition for other sources, the risk is lower. If you are using one of these medications, we highly recommend that you take a high-quality prenatal vitamin. Your body has accomplished a wonderful miracle and merits nurturing and respect.
5. Meal and Snack Ideas
- Sample Regular Meal Plan (2000 calories):
- Breakfast: Oatmeal (1 cup cooked) with 1/2 banana and a handful of almonds (1 oz) - 350 calories
- Morning Snack: Greek yogurt (1 cup, non-fat) with honey (1 tbsp) - 150 calories
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (2 tbsp) - 350 calories
- Afternoon Snack: Apple slices (1 medium apple) with peanut butter (2 tbsp) - 250 calories
- Dinner: Baked salmon (5 oz) with quinoa (3/4 cup cooked) and steamed broccoli (1 cup) - 500 calories
- Evening Snack: Whole grain crackers (1 oz) with cheese (1.5 oz) - 250 calories
- Sample Vegan Meal Plan (2000 calories):
- Breakfast: Vegan smoothie: 1 banana, 1/2 cup of mixed berries, 1 tablespoon of chia seeds, 1 cup of spinach, and 1 cup of almond milk - 300 calories
- Morning Snack: 1 medium apple and 2 tablespoons of almond butter - 250 calories
- Lunch: Quinoa salad: 1 cup of cooked quinoa, 1/2 cup of black beans, 1/2 cup of diced tomatoes, 1/2 cup of corn, and 2 tablespoons of avocado dressing - 400 calories
- Afternoon Snack: Hummus (1/4 cup) with carrot and cucumber sticks (1 cup) - 150 calories
- Dinner: Stir-fry: 1.5 cups of cooked brown rice, 1 cup of mixed vegetables (bell peppers, broccoli, carrots), and tofu (6 oz) cooked in 1 tablespoon of olive oil and soy sauce - 600 calories
- Evening Snack: Trail mix with nuts, seeds, and dried fruits - 300 calories
- Sample Dairy and Gluten-Free Meal Plan (2000 calories):
- Breakfast: Scrambled eggs (3) with spinach (1 cup) and bell peppers (1/2 cup) cooked in olive oil (1 tsp) - 300 calories
- Morning Snack: Banana (1 medium) with almond butter (1.5 tbsp) - 225 calories
- Lunch: Grilled chicken salad with mixed greens (2 cups), cherry tomatoes (1/2 cup), cucumber (1/2 cup), and balsamic vinaigrette (2 tbsp) - 350 calories
- Afternoon Snack: Carrot sticks (1 cup) with hummus (3 tbsp) - 150 calories
- Dinner: Baked salmon (5 oz) with quinoa (3/4 cup cooked) and steamed asparagus (1 cup) - 500 calories
- Evening Snack: Rice cakes (2) with avocado (1/2) and a sprinkle of sea salt - 200 calories
6. Healthy Snack Ideas
For a mom on the go, it's important to have nutrient-dense snacks that are easy to prepare and convenient to carry. An overall good practice when choosing pre-packaged snacks is to check the labels for added sugars. The smaller the number in the added sugar section, the better! Here are some healthy snack ideas:
Read also: Fundoplication Diet Guidelines
- Fruit and Nut Butter: Apple slices or banana with a tablespoon of almond or peanut butter for a mix of healthy fats, protein, and fiber.
- Trail Mix: A homemade mix of nuts, seeds, and dried fruits such as almonds, walnuts, pumpkin seeds, and raisins for a quick energy boost.
- Veggie Sticks with Hummus: Carrot, cucumber, or bell pepper sticks with a small container of hummus for a crunchy snack with protein and fiber.
- Boiled Eggs: Hard-boiled eggs are a convenient and portable source of high-quality protein and vitamins.
- Energy Bites: Homemade energy bites made with oats, nut butter, honey, and flaxseeds for a balanced snack with healthy fats, protein, and fiber.
- Cheese Sticks: Individually wrapped cheese sticks or small portions of cheese for a calcium-rich snack with protein.
- Smoothie: A small smoothie made with fruits, spinach, and almond milk for a nutrient-packed snack on the go.
- Protein Bars: Look for bars with minimal added sugars and a good balance of protein, fiber, and healthy fats. Brands like RXBAR, Larabar, and KIND have options that use whole food ingredients.
- Roasted Chickpea Snacks: Brands like Biena and The Good Bean offer prepackaged roasted chickpeas in various flavors, providing a crunchy, protein-rich snack. You can also roast your own!
- Popcorn: Single-serving bags of air-popped popcorn can be a satisfying, whole-grain snack. Look for options with minimal added ingredients.
- Dried Fruit Packs: Individual packs of dried fruit like raisins, apricots, or apple rings can be a good source of fiber and energy. Just be mindful of portion sizes, as dried fruit is higher in sugar.
- Vegetable Chips: Prepackaged veggie chips made from kale, sweet potatoes, or beets can be a convenient way to get some extra veggies in.
- Rice Cake Packs: Mini rice cakes or rice cake thins can be a light, crunchy snack. Pair with a nut butter pack for added protein.
Additional Tips for Postpartum Weight Management
- Be Patient: It may take up to a year to return to your pre-pregnancy weight, if that’s your goal. Six weeks after giving birth - Depending on whether you had a cesarean (C-section) or vaginal birth, weight loss will vary based on your activity level and diet. However, it’s recommended that you don’t lose more than a pound or two per week.
- Don't Skip Meals: Adjusting to life with a baby can be chaotic, and it can be easy to let things fall by the wayside. There are plenty of reasons why you might find yourself skipping (or just forgetting about) a meal or two right now.
- Stick to a Routine: If you feel too tired to prepare meals and find yourself snacking throughout the day, the calories can add up quickly.
- Take Shortcuts: Consider purchasing a meal kit subscription service to take the stress off meal planning and grocery shopping.
- Ask for Help: Having a baby is a huge life change, so don’t be afraid to reach out to friends and family for help.
- Listen to Your Body: Your path of recovery is yours alone, and your body will tell you what works. If you had an uncomplicated delivery and your doctor is okay with it, you may feel ready to take a short walk as soon as a few days after delivery. Just make sure to take things slowly and avoid pushing yourself too hard, too soon.
- Exercise in Small Chunks: Three 10-minute periods of activity spread throughout the day are just as good as one 30-minute period. Exercise with your baby - You’ve probably figured out that even the weight of a baby can tire out your muscles after a while. Exercise when your child is asleep - It’s recommended that you try to sleep whenever your baby does. Add exercises to routine activities - For example, do lunges while brushing your teeth or squats while the bottle warms up. Make it fun - Do activities you love or make them social by inviting other friends or parents to go for walks. You could also check out classes at a local gym if that works for you, and some even have day care included with membership.
- Focus on Core and Pelvic Floor: Two of the places that you’ll have lost the most strength during pregnancy are your core and your pelvic floor. Because of this, it’s especially important to focus on these areas. But you’ll also need to be careful and get your doctor’s approval before starting any core or pelvic floor exercises.
- Practice deep breathing - Lie in a comfortable spot, flat on your back, with one hand on your chest and the other on your stomach.
- Don’t forget your Kegels - Also known as pelvic floor exercises, Kegels can help with a number of things you may experience after you have a baby, like incontinence, and vaginal or uterine prolapse. They can be done anywhere. To do Kegel exercises, tighten only your pelvic floor muscles and hold for three seconds, then relax for a count of three.
- Prioritize Rest: You’ve just had a baby, which is a really big deal. It’s more than okay to rest and sleep - in fact, it’s necessary. Your body repairs itself while you sleep.
- Stay Hydrated: You’re going to need to drink more liquids while breastfeeding. Drink an extra five cups (1183 mL) to eight cups (1893 mL) of noncaffeinated liquids each day.
- Limit Alcohol and Caffeine: An occasional glass of wine or a cocktail is okay and may help you relax. Remember, the alcohol can collect in your breast milk and pass to your baby, so don't overdo it. If an infant appears to be more fussy or irritable after the mother consumes high amounts of caffeine, she should consider decreasing her intake.
Breastfeeding and Nutritional Needs
Breastfeeding mothers generally need more calories to meet their nutritional needs. An additional 330 to 400 kilocalories (kcal) per day is recommended for well-nourished, breastfeeding mothers, compared with the amount they were consuming before pregnancy. The number of additional calories needed for a breastfeeding woman is also affected by her age, body mass index, activity level, and whether she is exclusively breastfeeding or both breastfeeding and formula feeding.
A mother's need for iodine and choline increases during lactation. The Dietary Guidelines for Americans recommend breastfeeding women consume 290 micrograms (mcg) of iodine and 550 milligrams (mg) of choline daily throughout the first year after giving birth. Breastfed infants of women who do not consume any animal products may have very limited amounts of vitamin B12. Low amounts of vitamin B12 can put infants at risk of neurological damage from vitamin B12 deficiency. Iron may also be of concern.
Generally, women do not need to limit or avoid specific foods while breastfeeding. Mothers should be encouraged to eat a healthy and diverse diet. However, certain types of seafood should be consumed in a limited amount. Fish is an excellent source of protein and contains essential vitamins and minerals. Yet breastfeeding women must be careful about the amount and types of seafood they consume. Most fish contain mercury that can pass from mother to infant through breast milk. If you eat fish caught by family or friends, check for fish advisories. Limit serving size. Mercury can be harmful to the brain and nervous system of any person exposed to too much over time. Thus, lower mercury fish are a good choice for everyone. Caffeine passes from the mother to infant in small amounts through breast milk. This usually does not adversely affect the infant when the mother consumes low to moderate amounts.
Foods to Include in Your Postpartum Diet
Try to make these healthy foods a regular part of your diet.
- Salmon: Salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of it are higher in the milk of women who get more DHA from their diets. The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression.
- Dairy Products: Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. Milk delivers a boost of bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium.
- Lean Beef: Boost your energy as a new mom with iron-rich foods like lean beef. A lack of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby. Nursing moms need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both.
- Beans: Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. They’re a budget-friendly source of high-quality, non-animal protein.
- Blueberries: Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high.
- Brown Rice: Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.
- Oranges: Portable and nutritious, oranges are a great food to boost energy. Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women.
- Eggs: Eggs are a versatile way to meet your daily protein needs.
- Whole-Grain Breads and Pastas: Enriched whole-grain breads and pastas are fortified with folic acid, and also give you a healthy dose of fiber and iron.
- Leafy Green Vegetables: Leafy green veggies like spinach, Swiss chard, and broccoli are filled with vitamin A, which is good for you and your baby. They're a good non-dairy source of calcium and contain vitamin C and iron. Green veggies are also filled with heart-healthy antioxidants and are low in calories.
- Whole-Grain Cereal: After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal.
Read also: The Role of Serum in Skincare